Lifestyles - Food

Shop smart for your heart

By Jessica Lundgren, RD

NCHD WIC manager

Posted:
03/15/2016 07:02:48 AM MDT

Did you know that Heart Disease is the leading cause of death among men and women in the United States? Approximately 1 of 3 deaths per year are attributed to Heart Disease. February is recognized as American Hearth Month, so take charge of your heart health now.

Grocery shopping can be overwhelming. On average there are 46,000 different food choices you are faced with in the grocery store, making it challenging to choose healthier foods. Follow these heart healthy tips from the American Heart Association the next time you shop to help reduce your risk of heart disease:

• Buy a variety of fresh fruits and vegetables. When fresh isn't an option choose frozen or canned fruits and vegetables without added sugar, salt, saturated fat or trans fat.

Jessica Lundgren, RD NCHD

• Purchase a variety of fruits and vegetables high in fiber such as, apples, bananas, oranges, strawberries, artichokes, collard greeds or broccoli.

• Buy a variety of raw vegetables to have on hand for snacks such as celery, cherry tomatoes, cauliflower and cucumbers.

• If you're craving a dessert buy fresh fruit, such as strawberries, blueberries, watermelon, instead of sweets and baked goods.

• Choose 1% or fat-free instead of whole or 2% milk.

• Select low-fat or fat-free cheeses.

• Purchase more fish. The American Heart Association recommends a serving of fish at least twice per week. When preparing your fish choose to grill or bake instead of frying. Try salmon, trout or herring.

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• When choosing cuts of red meats or pork select loin or round.

• Purchase nuts and seeds. They are high in monounsaturated and polyunsaturated fat, but eat them in moderation because they tend to also be higher in calories.

• Select whole grain, high fiber breads. Choose breads that list whole grain as the first item in the ingredient list.

4. Remove fish from marinade and discard remaining marinade. Arrange lemon slices on top and bottom of fish filet. Place one fish filet and half of snap peas together on one piece of parchment. Cover with another piece of foil and tightly fold together top and bottom edges of foil to create a seal to the steaming pouch. Repeat for second portion. Place on baking sheet and bake for 12 minutes.

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